911 CrossFit

THIS WEEK AT 911 CROSSFIT

SEPTEMBER 24TH - SEPTEMBER 29TH

SATURDAY, 10AM CLASS WITH COACH NICOLE

MONDAY

SWOD

BACK SQUAT 3RM

WOD

800 MTR RUN

60 SUMO DEADLIFT HIGH PULL    45/35

50 FRONT SQUAT                                45/35

40 B-FLY SIT UPS

30 PULL UPS

800 MTR RUN

TUESDAY

SWOD

EMOM - SNATCH

8X3 @ 85%

WOD

21 LATERAL BARBELL BURPEES

21 SQUAT SNATCH                                  135/95

21 LATERAL BARBELL BURPEES

*** REST 5 MINUTES ***

5 ROPE CLIMB + ROW 1000 MTRS

3 ROPE CLIMB + ROW 750 MTRS

1 ROPE CLIMB + ROW 500 MTRS 

WEDNESDAY

SWOD

E2MOM - DEADLIFT

8X8 @ 75% 

WOD - 12 MIN AMRAP

10 POWER CLEANS    1/2 BODY WEIGHT

10 PUSH PRESS            1/2 NODY WEIGHT 

THURSDAY

SWOD - 3 ROUNDS

1 MIN - L-SIT
1 MIN - HANDSTAND HOLD
1 MIN - MAX HOLLOW ROCK
1 MIN - MAX ARCH ROCK
1 MIN - WALL SQUAT

WOD

RUN 1 MILE

21 KBS-A                            55/35

21 GOBLET SQUATS      55/35

800 MTR RUN

15 KBS-A

15 GOBLET SQUATS

400 MTR RUN

9 KBS-A

9 GOBLET SQUATS

FRIDAY

SWOD

E2MOM - STRICT PRESS

8X8 @ 75%

WOD - 20 MIN AMRAP

25 T2B
50 DOUBLE UNDERS
25 HSPU